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Fish pose

Fish Pose

"My soul/loots on waves of cosmic light."

Mat-syaa-sa-na Matsya = fish


From savasana, place your hands underneath your sitbones arms straight, elbows shoulder-width apart (not under the body), and palms down. On an inhalation, press your elbows into the floor and your sitbones into your hands, lifting your upper body into a backward bend. If your head comes off the floor, soften your neck into the same curvature as the rest of your spine and gently lower the crown of your head to the floor. (Place only as much weight on the crown of your head as if you were standing upright, resting a hand on top of your head.)

Continue pressing your elbows into the floor and sitbones into your hands to maintain a dynamic backward bend of your spine. Open the chest and front of neck.

Breathe smoothly and naturally as you hold the pose and affirm mentally, "My soul floats on waves of cosmic light."

To exit, inhale and press your elbows into the floor, bringing the crown of your head off the floor and your chin toward your chest, lengthening the back of your neck. Then exhale and slowly remove the support of your elbows, gently lowering yourself back into savasana, starting with your lumbar spine and finishing with your head.

Pause to integrate the effects of the pose.